Kettlebells offer a dynamic, challenging (and easy to store) way to add weight into your morning workouts, and this 20 minute beginner circuit is the ideal taster for your first time using one.

Whether you're a fan of the heart rate-spiking benefits of a HIIT workout, or the pump from lifting weights, a kettlebell workout is the ideal way to bridge the gap between the two.

The heavy, ball-shaped weights help you to increase your power, improve your endurance, and build muscle and strength simultaneously.

This workout however, is a dipped-toe in the ocean of kettlebell workouts, ideal for beginners to get a taste of it's benefits, so let's get warmed up.

The Warm Up

We’re going to start off easy with some light work to get your muscles warmed up and those rotator cuffs ready to do some intense work. Do each of the below for 1 minute at an easy pace, and 1 minute of rest at the end of your warm up.

Push Ups | 1 Minute

1. Place your hands on the floor, shoulders width apart, and extend your feet behind you, keeping your back and legs straight

2. Bend just your arms and lower yourself to the floor (but don’t touch the floor), keeping your back and legs straight

3. Explosively push yourself back up into the original position

4. If you find standard push ups a little too easy, try moving your hand closer together to make a diamond shape between your index fingers and thumbs

Halos | 1 Minute

1. Grab your water bottle or a light weight book and hold it directly in front of your chest

2. In one motion, move the book diagonally over your left shoulder, around the back of your head and over your right shoulder, back to the original position

3. Repeat this for the full minute, alternating between starting over your left and right shoulder

Feeling warmed up? Let’s head on to start the hard work.

The Kettlebell Circuit

Complete this circuit 3 times, and take a generous break between each one. Your long term goal is to do these back-to-back with a minimal break, but lets not gas you out on your first time doing it.

Repeat this circuit 3 times, resting for 3-4 minutes between each round, and for up to 1 minute between each exercise, and drink plenty of fluids too.

Each circuit will comprise of:

• 8 Halos (per side)
• 10 Goblet Squats
• 8 Overhead Presses (per side)
• 15 Kettlebell Swings
• 8 Bent Over Rows (per side)
• 6 Front Rack Reverse Lunge (per side)

Suggested Weight: 1-3kg

Halos

1. Grab the kettlebell by the handle with both hands and hold it directly in front of your chest

2. In one motion, move the kettlebell diagonally over your left shoulder, around the back of your head and over your right shoulder, back to the original position

3. Repeat this alternating between starting over your left and right shoulder until you've been in each direction 8 times

Make sure you keep your rotations smooth and mind your head!

Kettlebell Goblet Squats

1. Grab the kettlebell by the handle with both hands and hold it directly in front of your chest

2. Keep your elbows in tight and your feet about parallel

3. Then lower yourself down, bending your knees and your back straight like you would a regular squat

4. Reverse the movement to stand back up. Repeat this 10 times

Try focus on how deep your squat is rather than how many reps you do to get the most out of the movement.

Kettlebell Overhead Press

1. Grab the kettlebell with one hand, with the handle going down your palm. Positioning is important or you'll feel the kettlebell slip and pull your wrist down

2. Press your arm straight up into the air with your fist driving the movement, and always pointing upwards

3. Reverse the movement and bring the kettlebell back down. Repeat this alternating between your left and right arm until you've done it 8 times on each

Tighten your muscles and engage your core for a full body workout.

Kettlebell Swing

1. Get down into a bent-over, flat-back position and grab the kettlebell with both hands from the handle

2. Swing the kettlebell behind you, then get ready to jump up

3. Jump up (without leaving the ground) and swing the kettlebell up. You should be standing tall at the peak of the movement

4. Reverse the movement and bring the kettlebell back down and behind you, repeating the full motion 15 times

Try to control the swing rather than using the momentum to make your muscles work harder, and during the kettlebell swing, focus on hinging your hips.

Bent Over Row

1. Get down into a bent-over, flat-back position and grab the kettlebell with one arm

2. Pick up the kettlebell by driving your elbow up into your rib cage

3. Lower the kettlebell back down by reversing the movement. Do this movement for 8 reps and then switch arms for another 8 reps

Tighten up your stomach and focus on keeping your back straight.

Front Rack Reverse Lunge

1. Grab the kettlebell with one hand and rest the weight between your arm and chest, almost like it's being cradled in the gap

2. Step back with the leg the same side your kettlebell is on, and lower down until your shin is almost parallel with the ground 

3. Explosively spring back up to your starting position. Do this for 6 reps per side.

Make sure to keep your shoulders back and your back straight!

There you have it! You've completed one round of the circuit, just another 2 to go. Make sure you take a good rest and plenty of water on board, and as you get more experienced with the movements and routine, try make your breaks a little shorter each time.

Most importantly, focus on doing the movements correctly and not the reps. It'll help you avoid injury and you'll get a better workout for it. It's not a race, so take as long as you need.

We always advise people to see their doctor or a suitable consultant before doing high-intensity interval workouts to make sure their body is able to cope with the strain, so please take the time to make sure you’re in good health prior to doing these exercises.